DHF Interactive Weblog

DHF Client Spotlight - Tim Connolly

DHF would like to congratulate Tim Connolly on a great hockey season thus far. Tim has posted career numbers this year in points and assists, and there is still 11 games remaining to the season. He is the leading scorer on the Sabres, and 28th in the NHL in scoring and 13th in assists out of 650 players as of today. Tim had a tremendous run in Dec/Jan as he put together a 16 game point streak, just two games shy of the Buffalo Sabres record. The success this year has made Tim the go-to man for the Sabres as they push further into the season.

The Sabres are currently in first place by 9 points in the Northeast Division and are heading for a run in the playoffs. Dynamic Health & Fitness hopes for a deep run for Tim and the Sabres this year.

Ironman update

Well I did it. I swam in the masters competition and faced many of my fears head on. Doing this event was way out of my comfort zone, and it felt great. I had to dive off a swimming block which I have never dove in my life before. I learned how to dive the day of the event and I was able to make it look halfway decent. My number one goal was to learn something from the event and I learned allot. I learned to be a kid again, and go for it, no matter what the odds are, and what others may think of you. I listened to my heart, and the rest was moments that I will never forget.

The Dynamic Health & Fitness team is off to a great start. We are putting in our team jerseys and finalizing the team roster. It looks like we will be taking over 35 dedicated team members to the Philly Livestrong Challenge. I'm enjoying every moment of it. We have done four team rides and runs, and our last one had out biggest turn out of over 20 team members. Riding with others is still new for me, and i'm a student of it.  I'm learning from others, and also coaching others. I always ask myself what can I do better. I continue to ask others for feedback on how I'm doing. It's feels great to have the confidence to ask, but at the same time to not filter what they say to protect myself. I love being a student of others and my environment.  I'm learning  there is always a new lesson to be learned if your looking for it. I am and have for as long as I can remember searching for...

I ran my faster 5K this morning at 22:30. I felt great!  I have knocked off 30 seconds from my splits about every two weeks. I have learned that the drama of what goes on in my head while running and how releasing that ego opens the flood gates to my potential. Many times while im running I imagine my friends and family around me encouraging me to keep going. I can see faces, and hear there voices, and it inspires me. I have an army of support behind me, and I am very thankful for that. 

LiveStrong,

Bryan Morgan

Ironman Update

    Finally we can get outdoors and enjoy the fresh air. Kerry and I visited her brother Steven down in Florida and it was a very relaxing vacation. The weather was great and I was able to do some runs on A1A along the coast. I took advantage of the triathlon shops and purchased a Orca tri suit and a wet suit. It was very inspiring to see riders and runners out each morning enjoying exercising. I saw more cyclist in one hour down there then I have seen in a whole summer season up here. I was also able to swim in the ocean and I enjoy the open water so much better then a pool. 

    We have started our team rides and runs for the Livestrong event and the first one was a challenge in itself and we fought the cold weather and the head winds. We started off at Onondaga park and took off for 26 miles. The team is coming along as we have raised close to $4000.00 and have 20 registered riders and runners. Our jerseys are on their way as well. The dream of having a team is coming into a reality in this moment and I'm truly grateful for the opportunity. 

    The swimming is getting easier. I swam for 450 meters this week in just under 9 minutes, which is a record for me. I also am considering attending a swim meet with the  master group on April 10th for the 50 and maybe the 100 meter race. I'm still considering doing it, but I know I would rather watch and learn. I would probably get more out of it, however I have to learn how to get comfortable around other swimmers and the challenge of heading off all at once. 

    Riding is going really good. Riding by far is my favorite. Nothing beats the open road on the bike. I'm slowly getting use to my new aero bars that allow the wind to cut over my head as I slice through the air. That is what they said would happen when I purchased them. I haven't sliced yet. 

    The running is still amazing me on how much faster and longer I can go. The last five years I listened to my body and trained smart. It was hard not to go out and run, but I knew I needed to let my knee and my body heal from the surgery and also use cycling to build my endurance and base. I continue to work on increasing my stride length and pace myself with my breathing. The sense of body awareness that gives me is hard to explain, but I can enjoy being outside rather then suffering to get through the runs. Nothing in better then truly being able to look up and appreciate the beauty that surrounds you and not just run through it.

    As I head into my spring training I remind myself not to push to hard and take advantage of the winter base that I have built, but to pace myself because the big event is September 19th. Thank you once again for all the support that everyone gives me. I never take a day for granite, and I'm thankful to be to have the ability to take on this challenge. 

LiveStrong,

Bryan Morgan

Diving into Ironman Training

    Well it's my second week in the water from taking over two months off. It still amazes me how much you lose in such a short amount of time. However it also amazes me how muscle memory works. I signed up with the Masters swim group that meets at Liverpool High School. It's weird being back at the High School that I graduated from, but it also makes you think about how much you have grown up. 

     I definitely am testing my dedication getting up a 4:30 and getting ready, but thats the part of the journey I love most. My goal is to work my way up to a 800 meter swim under 20 minutes in zone 1. I will hit this goal by mid May and compete in the open water swim competition early June in Oneida lake. 

    The weather is changing and I'm ready to hit the open road with my team. I hoping to get out for our first day off training on the last Sunday of the month. Rachel Monk has offered to be the team running Captain. Rachel has a wealth of knowledge participating in several marathons among many shorter distance runs. She just finished the 5k at the Arnold Sports Festival in 20 minutes coming in fourth overall for women runners. She will be posting blogs on her face book page and also running with the team. I'm looking forward to having her on the team. She had been training with us at Dynamic Health and Fitness for awhile now her dedication and drive has inspired many people to push themselves just a bit harder.

    Training is going very well for me. The winter planning has been set up and ready for action. let the fun begin. I'm swimming twice a week on Tuesday and Thursday. Monday and Wednesday I run and condition. Friday and Sunday I bike with a optional third conditioning work out on Friday. Saturday is my day to rest. My mind and body are always going but I also make plenty enough time to let them rest and recover. I am a firm believer in rest over performance training. I'm always searching for the mental advantage, and most of the time I don't have to go very far to find it.

     My lucky number is 5 and it just so happens that my times for three events at the Iron man all add up to  5 hours and 55 minutes. I wouldn't mind if it added up to just 5 hours flat. I'm crazy enough to go for it. I would need to swim 1.2 miles in 30 minutes and bike 56 miles in 3 hours and then finish off the half marathon at a 7 minute pace to finish the run off at 1:30. Anything is possible. 

     I was very inspired by the Arnold sports festival over the weekend that I attended and I'm already looking forward to to competing in the Pump & Run in March of 2011. When you get inspired its amazing how much clearer your mind is and how open your body is to move.

LiveStrong,

Bryan Morgan

Arnold Sports Festival Weekend

Coming back from a great weekend at the Arnold Sports Festival. Rachel Gregg competed in the 5k Pump&Run. She bench pressed 80lbs for 14 reps and ran the 5k in 19:59. Congrats to Rachel. Jay Morgan

Arnold Sports Festival Weekend

Coming back from a great weekend at the Arnold Sports Festival. Rachel Gregg competed in the 5k Pump&Run. She bench pressed 80lbs for 14 reps and ran the 5k in 19:59. Congrats to Rachel. Jay Morgan

5k Pump & Run

We arrived in Columbus, Ohio Friday evening in preperation for DHF client Rachel Gregg's 5k pump & run event. The event has grown in participation each year at the Arnold Sports Festival. Rachel will be bench pressing 70% of her bodyweight as many times as possible for a maximum of 30 reps. Each rep will deduct 30s off of her 5k run. The Marine Corp will be judging the bench press and Arnold Scharzenegger will start the 5k race. Team DHF will be at the expo all day Saturday. The expo has a variety of sports events from some of the best athletes in the world. More posts to come. Jay Morgan

My Strategy for the Ironman

        After being sick for almost two months, I couldn't wait to get back to conditioning. I started  first thing in January and each week I've been progressing. There are many facets to my conditioning that I have developed through listening to my body over the years. Both my body and mind like to change the routine up every 8 weeks. During the 8 weeks I have two build ups with a recovery week on the 4th week. Each week I increase my rate of perceived exertion by 5 percent peaking me at around 80%. I also monitor my heart rate while training from time to time to assist me with efficiency, and this has saved me several times when my endorphins kicked in to much and I wanted to go all out to early in a race. I don't like to look at the numbers to much but they have proven to simply work. 

        My training is always lead with functional training reinforcing proper movement mechanics in all three planes of motion relative to to the demands of the Ironman. Many athletes think of conditioning as a one dimension excercise routine which will inevatbale lead them to many injures and Plautus. Functional Conditioninig that is specific for the demands of the three sports makes to much sense to neglect. 

    I like working through five rounds of conditioning annually. Round one is what I'm finishing up currently and its focus is on mobility and stability. This round lays the ground work for which I can build off. I'm a firm believer that if this round is not solid enough I will break down in the latter rounds. Round two begins in March and its focus is on strength. Third round is the all important power round which will lead to into my competitive season and usually begins around May. Fourth round is recovery after the season. In the fourth round I like to cross train with something totally different. The Fifth round is geared towards rejuvenation. Each round I begins with intermediate to advance training exercises and on the back half I move into triathlon specific exercises to both mentally and physically peak in that round. 

        My Nutrition plays a critical role in each round and I always make sure to complement the round with the right amount of energy and the right macro nutrient percents from my carbs,protein,fat. Routinely I check my PH levels making sure they are around 6.8-7.0. This will ensure that my body is not getting stressed to much. It's a nice way to double check my stress levels along with checking my resting heart rate, and body weight. Livestrong.com has provided a excellent tool to journal your food intake on a daily bases and keep accountable to your nutrition.  

        I do know one thing for certain and that is that you could have all the numbers and plans set up, but without the love for the sport, the journey will not be one to remember. One of my accomplishments will be envisioning not the finish line, but the training alone on the roads believing in myself and the passion to move.

LiveStrong,

Bryan Morgan

3D Metabolic Circuits (Legs)

Try this quick 9-12m. circuit to challenge your legs. Each exercised is designed to be performed between 15-30s. Enjoy!

Bryan Morgan

Bryan Morgans 2010 Journey towards the Ironman Triathlon

As the year continues on I'm on a great journey towards a dream that I've had for over five years in accomplishing an Ironman triathlon. Five years ago I set out on this mission and was held back with a knee surgery. I since then have rested from running and built a very solid foundation through cycling and became very passionate about the rewards that cycling has brought me. The Ironman has been in the back of my mind for over 5 years and the day I heard that it was coming to Syracuse I purchased tickets the first day they were available. I have worked very hard on building a exercise plan that guides me on each step towards the event. I continue to listen to my body's needs as the days go on and I'm always learning. I'm a firm believer that this journey will be remembered for its precision and dedication. This year I will take many people with me on my journey.

LiveStrong,

Bryan Morgan

DHF Livestrong 2010

Dynamic Health & Fitness is proud to introduce its first ever team of cyclist and runners working together towards the 2010 Livestrong challenge in the fight against cancer.

Bryan Morgan